Parallel Bar Dip
Muscles worked
Instructions
- 1Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
- 2Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
- 3Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- 4Repeat for the desired number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Parallel Bar Dip
The parallel bar dip is a compound bodyweight exercise that primarily targets the triceps while heavily engaging the chest and front shoulders. Between two parallel bars with your arms extended, you lower your body by bending your elbows past 90 degrees, then press back up to full extension. The depth and torso lean let you shift the emphasis between triceps and chest: an upright torso emphasizes the triceps, while leaning forward shifts more work to the chest. It's an extremely effective foundational movement for building upper-body strength and size.
check_circleBenefits
- check_circleMassively builds triceps strength and size
- check_circleHeavily engages the chest and front deltoids
- check_circleBodyweight exercise, progressive with added weight or bands
lightbulbExecution tips
- lightbulbKeep your torso upright to emphasize the triceps more
- lightbulbLower until your elbows pass 90 degrees without forcing deeper
- lightbulbAvoid swinging your body during the descent
- lightbulbFully lock out the elbows at the top of each rep
warningCommon mistakes
- warningDescending too far and stressing the shoulder
- warningSwinging the legs to build momentum
- warningNot locking out the elbows at the top
- warningLeaning the torso too far forward when the goal is triceps
helpFrequently asked questions
How do I target the triceps more than the chest?expand_more
Keep your torso upright and your elbows close to your body throughout the descent.
How do I progress if bodyweight dips become too easy?expand_more
Add weight with a dip belt, or conversely use assistance bands if it's still too hard.
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